Open water Swim 3.8km race plan 12 weeks
Nick de Meyer BTF level 3 Coach, TRX InstructorAll plans by this Coach
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This is a pool to open water swim plan where you'll start gradually building the distance up from 1500m to 4km progressively over the course of the training plan.
In this swim training plan for open water events and racing you'll be swimming 3-4 times a week. In the first week you'll do an aerobic based 1000 metre time trial which will help you to set your aerobic threshold pace, from which the rest of the plan will be based. There will also be at regular intervals other test based swim sessions to re test your fitness, and pacing.
It would help if you have a tempo trainer, but is not mandatory. Throughout the course of the 12 week plan, you'll progressively add more distance, with sessions focusing on aerobic pace control, distance per stroke, open water skills and drills, and speed work.
From the 5th week you'll be doing an open water training based session once a week, working on navigation, drafting, mass starts, sighting and race paced workouts.
This swim plan is designed by Nick de Meyer, Head coach for Speedy Swimming, (BTF level 3, STA level 2 swim teacher, Master endurance coach Training Bible UK) who specialise in teaching triathletes and swimmers. This plan encapsulates all of Nicks training, racing and coaching experience of many open water triathlons, long triathlon events, his swim skills and drills teaching methods and from completing the Dart 10km Swim in Devon.
Purchase of this plan includes our comprehensive Swim Training Guide, which explains how to use your training plan, including swim drills and open water articles, plus email access to Nick at any time for questions that you may have about this plan.
Once you have signed up we will email you the Description Document.
Questions? Please visit us on the web at www.speedyswimming.co.uk or email Nick directly at: email@example.com
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:20 hrs||1:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:20 hrs||1:30 hrs|
Training Load By Week
This plan works best with the following fitness devices: